Begin with 15 minutes Warm up building HR from pre ride level to MAF gradually. Perform 2 set of 15 minute TT efforts in Power Zone 4 separated by 5 minutes recovery.  Every 2 minutes of TT effort perform 30 second Zone 5 efforts Cool down with 15 minutes riding reducing HR back to pre ride levels.

Begin with 15 minutes Warm up building HR from pre ride level to MAF gradually. Perform 2 set of 15 minute TT efforts in Power Zone 4 separated by 5 minutes recovery.  Every 2 minutes of TT effort perform 30 second Zone 5 efforts Cool down with 15 minutes riding reducing HR back to pre ride levels.

Just spin your legs over normally, not fast or slow, making sure little pressure is applied to peals as possible. Do not allow any lactate or tension to build up in the legs. Keep heart ate and power in zones 1 as much as possible

Begin with 15 minutes Warm up building HR from pre ride level to MAF gradually. Perform 2 set of 15 minute TT efforts in Power Zone 4 separated by 5 minutes recovery.  Every 2 minutes of TT effort perform 30 second Zone 5 efforts Cool down with 15 minutes riding reducing HR back to pre ride levels.

Just spin your legs over normally, not fast or slow, making sure little pressure is applied to peals as possible. Do not allow any lactate or tension to build up in the legs. Keep heart ate and power in zones 1 as much as possible

This workout can either be performed on the circuit before the race, or on turbo/rollers. Start he warm up with 5 minute of easy pedalling in heart rate and power zones 1 and 2, keeping cadence in the 90-100 range. Perform two 1minute high cadence/low power efforts, 1minute recovery between intervals. Cadence target for these two intervals is 110rpm+. Following your second recovery interval return to easy riding in Zones 2 for 2minutes. For the next minute increase effort to Zones 3, then Zone 4 for the following minute. Finally Hold a Zone 4 effort for 2 minutes. Following the 2 minute Zone 4 effort return to Zone 2 and pedal at a normal cadence for 5 minutes.

Recovery ride for day after race. Make sure you keep heart rate and power in Zones 1 and 2 and much as possible. The aim of this ride is to get the legs spinning after a hard race effort yesterday. If adding a coffee stop make sure it is after the half way point of your ride.